As a mom who struggled to balance breastfeeding and my love for running, I understand the fears and confusion that come with trying to juggle both. It’s completely normal to worry about how exercise might affect your milk supply, change the taste of your milk, or even cause issues like mastitis.
I’ve been there, feeling overwhelmed by the myths and conflicting advice.
Today, I want to share my own experiences and the stories of other active moms and professional athletes, backed by scientific evidence, to reassure you and provide practical tips.
So, if you’ve been wondering, ‘Does working out affect milk supply?’, you’re in the right place!
I hope that this article will give you the confidence and tools to stay active while ensuring your baby gets all the nourishment they need.
Can Exercise Reduce Your Milk Supply?
The answer to the age-old question, “‘ Does working out affect milk supply?” may have been bugging you lately.
Of course, it’s completely normal to worry about how it might affect your milk supply. The good news is that there’s plenty of evidence to put your mind at ease.
Studies have shown that moderate exercise does not negatively impact milk production. In fact, a study published in the American Journal of Clinical Nutrition found that regular physical activity can actually enhance the quality of breast milk. It does so by increasing its antioxidant properties which, in turn, leads to a better postpartum recovery process.
The study revealed that while high-intensity exercise can cause a temporary spike in lactic acid levels in your breast milk supply, this has no adverse effects on your baby. Unless your little one already has an acquired taste, they might not even notice the difference!
To ensure your milk supply remains steady, focus on staying well-hydrated and maintaining your calorie intake. Drinking plenty of water and consuming a balanced diet rich in protein and mainly whole foods will help replenish the fluids and energy expended during exercise.
Depending on the types of foods you enjoy, ensure they are also rich in fiber and iron, as iron levels significantly reduce before and after childbirth.
How Soon Can I Exercise After Childbirth?
When it comes to resuming exercise after having a baby, you might feel apprehensive or nervous. But with patience and care, you will find the right balance and bounce back quicker than expected.
Every mother’s journey is unique, and it is essential to listen to your body and consult with your healthcare provider.
Generally, if you’ve had a routine delivery without complications, you can start with gentle activities like walking and stretching a few days after birth. However, suppose you’ve had a C-section or experienced any complications during childbirth.
In that case, you might need to wait longer, typically around six to eight weeks, to allow your body to fully heal.
A few days after birth, you may notice some heavy bleeding or changes in iron, blood pressure or glucose levels, as this is your body adjusting to not carrying a baby in your stomach. If this is of any concern to you, speak to your healthcare provider.
It’s crucial to start slowly and gradually increase the intensity of your workouts. Begin with low-impact exercises such as yoga or light cardio, and pay close attention to how your body responds.
If you’re anything like me, keeping a journal has proven to be very helpful in tracking how I’m feeling and coping throughout the weeks. If you feel pain or discomfort, it’s important to ease back and give yourself more time to recover.
Remember, your health and well-being are just as important as your fitness goals. By taking it slow and steady, you’ll be able to build a sustainable exercise routine that supports both your physical recovery and your breastfeeding responsibilities.
What Exercise Is Best for Breastfeeding?
Since we know exercise is beneficial for you and your baby, keep these things in mind when choosing the exercise you do.
If you’re like many of us at Out There Mothers, you’ll find running while still breastfeeding to be an excellent choice for new moms. Not only does running offer a convenient and efficient way to get in shape, but it also provides a much-needed mental break and boost in endorphins.
For breastfeeding mothers, running can be easily integrated into their daily routine, whether it’s a quick jog around the neighborhood while the baby naps or a longer run with a stroller.
Running with a jogging stroller is a fantastic option, allowing you to stay close to your baby while getting your workout in. Choose a level path to avoid turning your run into an impromptu off-roading expedition that you and your stroller might not be ready for!
Even professional athletes like Kara Goucher and Stephanie Bruce incorporate stroller running into their routines, proving that you can still maintain your fitness goals while spending quality time with your little one.
If you prefer a more low-impact and joint-friendly exercise, try postpartum swimming. Swimming strengthens your core and pelvic floor while being gentle on your joints. It can be a refreshing way to work out and relieve postpartum aches.
Just make sure you have clearance from your healthcare provider before diving in.
Strength training is another excellent choice for breastfeeding mothers. Weight training can help you regain muscle strength, improve posture, and boost metabolism.
Start with light weights and gradually increase as you build strength. Even if you’re lifting dumbbells at home while your little one watches in awe (or amusement), every rep counts towards building a stronger, healthier you.
It’s essential to start slowly with all these activities, especially if you’re new to them or haven’t exercised in a while. Begin with short, manageable sessions and gradually increase your pace, duration, and intensity as your body adapts. Listen to your body and take a break if you need it.
Using a supportive sports bra designed for nursing can make a significant difference in comfort and convenience for all these exercises, which we’ll discuss in the next section.
What Should I Wear to Exercise While Breastfeeding?
When it comes to exercising while breastfeeding, what you wear can make a massive difference in both comfort and convenience.
At Out There Mothers, we understand this challenge all too well—our website was born out of the frustration of being unable to find a sports bra that’s both great for running and nursing.
The best nursing sports bras will become something you can’t live without, while you are still breastfeeding.
Nursing sports bras allow you to quickly feed your baby without having to completely undress or struggle with the traditional sports bra.
In addition to a good sports bra, consider wearing moisture-wicking and breathable fabrics to keep you cool and comfortable during your workouts. Avoid tight clothing that can put pressure on your breasts and potentially lead to blocked milk ducts or mastitis.
A properly sized sports bra should fit snugly and allow you to fit two fingers between the straps for optimal comfort and security.
Some mothers have said that layering can also be helpful—think a supportive tank top underneath a loose-fitting shirt—whereas others have feel it is too many pieces of clothing that get sweaty and uncomfortable.
Experiment with what works for you here!
Finally, don’t forget about accessories like breast pads to manage potential leaks and a well-fitted postpartum fitness belt to support your core and lower back.
With the right gear, you can focus on your fitness goals while ensuring you and your baby are comfortable and happy.
How Can I Increase My Milk Supply While Working Out?
Increasing your milk supply while working out is a common concern for many moms, but there are effective strategies to help ensure your baby gets all the nourishment they need.
As much as we all wish we could increase the milk supply, there is no evidence to show that exercise alone will increase it. Instead, it relies on a combination of factors.
HYDRATION
First, hydration is essential—aim to drink at least eight glasses of water a day, and add an extra glass for every hour of exercise to keep your body well-hydrated.
LACTATION-BOOSTING FOODS
Incorporating lactation-boosting foods into your diet, such as oats, flaxseeds, and leafy greens, is also a great way to maintain your milk supply while exercising.
For example, one of my favorite breakfasts is a hearty bowl of oatmeal topped with flaxseeds and a spinach smoothie.
BREASTFEED OFTEN
Frequent nursing is also crucial; the more your baby nurses, the more milk your body will produce. Try to empty your breasts entirely after each feed to stimulate more production. If you can, pump between nursing sessions to stimulate additional milk production.
Power pumping—pumping for 10 minutes, resting for 10 minutes, and repeating for an hour—can be particularly effective.
Power pumping can be effective for moms really struggling with their milk supply. It is always best to speak to a lactation consultant for advice if you are concerned about breastfeeding.
Be aware that overstimulating the need for breast milk can cause mastitis. It’s important to get that happy medium, mamas!
RELAX AND REST
Incorporate relaxation techniques like deep breathing exercises, meditation, or a warm bath to help reduce stress levels.
Some mamas find that gentle breast massage before and during nursing or pumping can help with milk flow and reduce blockages.
Remember, every mom’s body is different, so be patient with yourself and find what works best for you. By listening to your body and maintaining these healthy habits, you can enjoy your workouts without compromising your milk supply.
How to Balance a Healthy Diet While Breastfeeding and Exercising
Finding the optimal busy mom diet and staying hydrated while breastfeeding and exercising is crucial for your well-being and your baby’s health.
Breastfeeding burns extra calories, so it’s vital to ensure you’re consuming enough to meet both your energy needs and your baby’s nutritional requirements.
Aim for a well-rounded diet rich in whole foods, including plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Incorporate lactation-boosting foods like oats, almonds, fenugreek, and leafy greens into your meals.
For instance, a nutrient-dense snack could be a smoothie made with spinach, bananas, almond milk, and a tablespoon of flaxseeds.
Hydration is equally important. Aim to drink at least eight to ten glasses of water a day, and add an extra glass for each hour of exercise. Carry a water bottle with you to remind yourself to drink regularly throughout the day.
Herbal teas and water-rich foods like cucumbers and watermelon can also help you stay hydrated. Because exercise also dehydrates you and burns more calories, staying on top of it is important.
Balancing meals and snacks throughout the day can help maintain your energy levels.
Try to eat small, frequent meals rather than a few large ones. This can help stabilize your blood sugar levels and provide a steady supply of nutrients to support milk production.
Including snacks like yogurt with granola, apple slices with peanut butter, or hummus with carrot sticks can be both satisfying and nutritious.
I’ve found that paying attention to my body’s signals has been incredibly helpful.
If I feel fatigued or notice a dip in my milk supply, it usually means I need to eat and drink more. It might be worth a try for you, too.
And don’t hesitate to lean on your support system—whether it’s family, friends, or even a nutritionist—to help you create a meal plan that works for your lifestyle.
Prioritizing my nutritional needs has been a game-changer. It keeps me energized and ready to chase after my little one while keeping the milk bar open 24/7!
[CASE STUDY] Clare Clarke: Triathlete & Nursing Mama
Clare Clark, a regular triathlete who trained for and competed in a triathlon while nursing her 11-month-old baby, recently shared her journey with me. She talked about timing her baby’s feeds before her 3-hour training runs and even planning to feed her little one at an aid station during the race.
Clare found that eating “calorie-dense but nutritious meals” and incorporating “a mix of proper food (like sandwiches) and gels” during races helped her maintain her energy.
Her background in fitness and health allowed her to intuitively manage her nutrition without tracking calories or imposing restrictions.
Despite being an athlete, Clare prioritized her role as a mom, ensuring her baby’s nutritional needs were always met.
Another challenge Clare faced was finding the right bra that provided support without causing mastitis, which she had experienced several times.
The discomfort of “heavy boobs” while breastfeeding meant she had to nurse or pump right before running.
This led to a routine that worked for her, her husband, and her baby. Clare also “trained” her little one to sleep in the running pram, allowing her to combine training sessions with baby care (now that’s multitasking!).
As her baby grew, they adapted their routine. When Clare is at home, she’s the “on-tap” mom, but when she’s out, Dad takes over.
Balancing motherhood and athletic training isn’t easy, but Clare has found a way that works for her family. She is a prime example for all mothers seeking to exercise while nursing.
FAQs
The most pressing questions moms from our community have about working out and breast milk supply!
Should I Work Out Before Or After Pumping?
Deciding whether to work out before or after pumping depends mainly on your comfort and your baby’s feeding schedule. Many moms, including myself, find it more comfortable to pump or nurse before exercising. This helps alleviate the feeling of fullness and heaviness in the breasts, making physical activity more enjoyable.
Additionally, emptying your breasts beforehand can prevent discomfort and potential leakage during your workout.
However, some moms prefer to pump or nurse after exercising, especially if their baby is due for feeding or if they want to maximize their workout time without interruptions. This gives them a moment to take a quick shower before feeding.
Ultimately, the best approach is to experiment and see what works best for you and your baby.
Listening to your body and maintaining a flexible routine can help you stay active and comfortable while ensuring your baby gets all the nourishment they need.
Why Am I Gaining Weight While Breastfeeding And Exercising?
Gaining weight while breastfeeding and exercising can be frustrating, but it’s important to remember that several factors might be at play.
Breastfeeding burns extra calories, which can increase your appetite and lead to consuming more calories than you realize.
Additionally, hormonal changes during breastfeeding can affect metabolism and how the body stores fat.
Stress and lack of sleep, which are typical for new mamas, can also impact weight.
Focusing on overall health is crucial rather than just the number on the scale. Ensure you eat a balanced diet rich in whole foods and stay hydrated. Sometimes, our bodies hold onto weight as a protective measure during breastfeeding.
Give yourself grace, and remember that your body is doing an incredible job nourishing your baby.
Consistency with healthy eating and regular exercise will gradually lead to positive changes. If you’re concerned, consulting with a healthcare provider or nutritionist can provide personalized guidance and reassurance.
